Okugaana Okufukamira Push-up ku Box

• Omusangwa w'ekifo: Ebinyumu
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Ekinaku eky'enna: Deltoid Anterior, Triceps Brachii

Okuva mu Okugaana Okufukamira Push-up ku Box

Dduyiro wa Decline Kneeling Push-up on Box dduyiro azimba amaanyi ng’okusinga atunuulira ekifuba, ebibegabega ne triceps, ate ng’akwata n’ebinywa ebikulu. Enkyukakyuka eno ey’okusika omuguwa ey’ekinnansi esaanira abatandisi n’abo abalina amaanyi matono mu mubiri ogwa waggulu, kuba ekendeeza ku buzito bw’omubiri omuntu bw’alina okusitula. Dduyiro ono bw’ogiyingiza mu nkola yo kiyinza okuyamba okutumbula amaanyi g’omubiri ogwa waggulu, okutumbula ebinywa okugumira embeera n’okutumbula omubiri okutebenkera obulungi.

Okukola : Okukola Okufaayo Okugaana Okufukamira Push-up ku Box

• Situla ebigere byo n’obwegendereza ku bbokisi, kimu ku kimu, obeere mu mbeera ya pulaani empanvu ng’omubiri gwo gukola enkoona y’okukendeera.
• Ng’okuuma omusingi gwo nga gukola, omugongo gwo nga gugoloddwa, ate ng’ensingo yo ekwatagana n’omugongo, wansi omubiri gwo ng’ogenda ku ttaka ng’ofukamira ebikoona.
• Sika omubiri gwo gudde waggulu ng’ogolola ebikoona byo, okutuusa ng’emikono gyo giwanvuye mu bujjuvu, ate ng’omubiri gwo gukwatagana.
• Ddamu entambula eno okumala omuwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Okugaana Okufukamira Push-up ku Box

• **Maintain a Straight Body Line**: Bw’oba ​​okola decline kneeling push-up, kikulu okukuuma omubiri gwo mu layini engolokofu okuva ku mutwe okutuuka ku maviivi. Weewale okukuba omugongo oba okuleka ebisambi okugwa wansi kuba kino kiyinza okukuviirako obuvune ku mugongo.
• **Entambula efugirwa**: Wansi omubiri gwo ng’oyolekera ekibokisi mu ngeri efugibwa, okukakasa nti enkokola zo zifukamira waakiri mu kkoona lya diguli 90. Weewale okugwa wansi amangu kuba kino kiyinza okuvaako obuvune. Mu ngeri y’emu, weewale okukola half-reps zokka nga tossa wansi mu bujjuvu – kino kijja kussa ekkomo ku bulungibwansi bwa dduyiro.
• **Engage Your Core**: Kuuma ebinywa by'olubuto nga bikwatagana mu kiseera kyonna

Okugaana Okufukamira Push-up ku Box Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Okugaana Okufukamira Push-up ku Box?

Yee, abatandisi basobola okukola dduyiro wa Decline Kneeling Push-up ku Box, naye kiyinza okuba ekizibu okusinga push-up eya bulijjo. Dduyiro ono atunuulira ebinywa by’omubiri ebya waggulu naddala mu kifuba, ebibegabega n’ebitundu ebisatu. Abatandisi balina okutandika mpola era essira balitadde ku kukuuma ffoomu entuufu. Era kikulu okulaba nti bbokisi oba pulatifomu ekozesebwa enywevu era nga nnywevu okuziyiza obuvune. Bwe kiba kizibu nnyo, abatandisi basobola okutandika n’okufukamira bulijjo oba okusika ku bbugwe ne bagenda mu maaso mpolampola okutuuka ku nkyukakyuka ezisinga okusoomoozebwa.

Wagamba atya akawu emirundi Okugaana Okufukamira Push-up ku Box?

• Incline Kneeling Push-up: Enkyukakyuka eno erimu okuteeka emikono gyo wansi ate amaviivi go ku pulatifomu oba bbokisi ewaniriddwa, okudda emabega enkoona y’okusika okukendeera n’okutunuulira ebinywa eby’enjawulo mu mubiri gwo ogwa waggulu.
• Decline Kneeling Push-up with Resistance Bands: Enkyukakyuka eno erimu okunyweza resistance bands okwetooloola omugongo gwo ng’okola dduyiro, okwongera okusoomoozebwa n’amaanyi ga workout.
• Decline Kneeling Push-up with Medicine Ball: Enkyukakyuka eno erimu okuteeka omukono gumu ku mupiira gw’eddagala ng’okola dduyiro, ekyongera ku bbalansi, amaanyi n’okukwatagana.
• Decline Kneeling Push-up on BOSU Ball: Enkyukakyuka eno erimu okukola dduyiro ng’emikono gyo giri ku mupiira gwa BOSU, ekyongera ekintu eky’obutabeera mu ntebenkevu n’okulongoosa

Waakulu obulimba ebyamarga Okugaana Okufukamira Push-up ku Box?

• Dumbbell Bench Press: Dduyiro ono ajjuliza Decline Kneeling Push-up on Box ng’ayongerako ekintu eky’okutendekebwa mu kuziyiza, ekiyinza okuyamba okwongera amaanyi n’ebinywa mu kifuba, ebibegabega n’emikono.
• Plank: Wadde nga Decline Kneeling Push-up on Box okusinga etunuulidde omubiri ogwa waggulu, dduyiro wa Plank ayamba okunyweza ebinywa ebikulu, nabyo ebikwatibwako mu kiseera ky’okusika, bwe kityo n’alongoosa omulimu gw’okusika okutwalira awamu n’okutebenkera.